It’s really hard question to answer because there are many little things which have added up over the last year such as:
In between April 2021 (when I started this log) and now I finally admitted to myself I have an issue and that my old mindset was unhealthy. You see I always had the excuse that “I don’t have an issue with my body image I just need to stay at a certain weight for boxing” and when I stopped boxing and fell into MMA it was " I just need to stay at a certain weight for MMA incase I compete"… I did not have those built in excuses during 2020-2021 yet I found myself dieting down to 123lb for no good reason and if gyms remained shut I would have continued losing weight…
My current training goals are to gain strength and get bigger, my current life goals are to just be happy and stress/ drama free. Indulging does not conflict with those goals. Any behaviour I use to have would either conflict with my training goals (starving myself) or life goals (being miserable and beating myself up).
I just think I’ve grown as a person over the past year and part of that includes working past issues/ insecurities/ body issues which a obese teenage me developed. I use to allow food to consume me, but I prefer reversing that relationship and allow myself to consume food.
Sumo deadlifts: 1x10 with 115kg/254lbs + 2x10 with 120kg/264lbs, 1x10 with 125kg/276lbs. 1x10 with 130kg/287lbs (10kg/22lb added to my best 10 rep set) and 1x1 with 155kg/342lbs (5kg/11lbs PB)
Squats: 1x10 with 105kg/231lbs,1x10 with 110kg/243lbs, 1x10 + 1x5 with 115kg/254lbs (10RM PB) + 1x5 with 120kg/264lbs (New rep PR for 5RM), 1x1 with 125kg/276lbs
Good mornings: 4x6 with 50kg/110lbs
Hack Squat: 1x12 with 60kg/132lbs, 1x5 with 100kg/220lbs, 1x3 with 140kg/309lbs and 1x1 with 160kg/353lbs
3x3 seated box jumps
3 sets of low handle sled marches to one end of the room and normal grip sprints back
NOTES
So today’s workout went well and that is probably because of the fact I woke up bloated at 140lbs. My only regret is that I did plan today to be a Bench day!
So Sumo deadlifts today felt great. I always had a feeling that my Sumo would be close to my Conventional if I trained it but I did not expect to hit 10 reps with only 2.5kg/5lbs less than my conventional 10 rep max. Even more so considering I was shaking after the conventional set last week. Also hit a tidy 5kg/11lbs increase in last weeks 1RM
Squats were good as well and also managed to set a 2.5kg/5lbs PB for both 5RM and 10RM.
Bench: 1x10 with 62.5kg/138lbs, 1x8 and 1x5 with 65kg/143lbs, 3x3 with 72.5kg/160lbs, 1x1 with 77.5kg/171lbs, 1x1 with 80kg/176lbs, 1x4 with 67.5kg/149lbs, 1x8 with 60kg/132lbs and finally a giant set which consisted of 50kg/110lb x12 and then 40kg/88lbs x10 straight after (had someone remove the weight.
Rows: 5x10 with 60kg/132lbs
DB press : 2x9 and 2x8 with 25kg/55lbs
DB Shoulder press: 3x10 with 12.5kg/27lbs + 2x10 with 15kg/33lbs
Weighted pull ups: 2x5 with 10kg/22lbs and 3x3 with 15kg/33lbs
Incline Seal rows: 1x12 with 12.5kg/27lbs and 3x8 with 15kg/33lbs
3x3 Standing medicine ball chest throws with 9kg/20lbs
3x3 Lying medicine ball chest throws with 9kg/20lbs
3 Sets of biceps and 3 sets of triceps
Notes
So not much to report on. Changed things up and decided to up the weight instead of doing 5x10 again with 60kg/132lbs which I did Sunday.
Overall I am happy with the set of 10 with 62.5kg/138lbs and the set of 8 with 65kg/143lbs. Not sure if they are PRs for that weight but feels food to hit a weight for reps which I would not have had to hit until 2 and 3 weeks time.
Overall I think my bench has not improved as much as the lower body lifts during this whole 5x10 period. I know I have not gotten weaker, I definitely got better at higher reps.
Well got the Feb Rota which is basically a “Week 1” and “Week 2” interchanged with one week being opens the other being closed and my days off different.
Training wise
99% will be running a version of 5/3/1 (If I manage to finish my last read and really wrap my head around it) and regarding maxes I have everything I need
1 Week will have Evening MMA sessions (totalling 14ish hours if I go to all sessions) where as the other will have none (when I am working evenings) so I will either just eat different amounts during those weeks or do conditioning work/ daily work on the other week
The training weeks will not coincide with normal 7 day weeks and will look like:
Deadlifts: Worked up to 3x1 with 140kg/309lbs and did a back off set of 1x8 with 110kg/243lbs
Deficit deadlifts: Did sets of 5 focusing on bar speed with 60kg/132lbs, 70kg/154lbs, 80kg/176lbs and 90kg/198lbs
SSB Squats: Worked up to 3x1 with 120kg/264lbs did a back off double with 115kg/254lbs
Pause SSB squats: Hit triples with 75kg/165lbs, 80kg/176lbs, 85kg/187lbs, 90kg/198lbs and 95kg/209lbs
SSB Alternating Lunges: 4x5 each leg with 55kg/121lbs
RDL: 3x5 with 85kg/187lbs
Hip thrusts: 4x5 with 100kg/220lbs
Notes
Today was a bad day. I woke up feeling like a cold is coming on and also felt super tight. By tight I mean tightness in my left ankle (near the achilles), left hip, both hamstrings and both lats which is a tell tale sign I may have been overreaching and need a break. You would think I’ve been pushing for PRs and getting them consistently over the last few weeks
Went in and just worked through the movements and did nothing special. Deficit deadlifts and pause squats were just to increase range of motion/ TUT of the lifts to try and get blood flowing. Overall it is what it is… to quote Wendler I have been “training like an asshole” recently so I’ll let my body recover like a chamption!
New program starts Friday so timing wise for a deload/ rest period is spot on
Squat: 5 reps with 52.5kg/116lbs, 67.5kg/149lbs and 80kg/176lbs
Deadlift: 5 reps 65kg/143lbs, 80kg/176lbs and 97.5kg/215lbs
Bench: 5 reps 32.5kg/72lbs, 40kg/88lbs and 50kg/110lbs
Row: 3x5 with 60kg/132lbs
Seated DB press: 3x10 with 10kg/22lbs
NOTES
Not much. Went in and basically did a deload workout of 40%,50% and 60% for 5 and left. Enough to get blood flowing, an excuse to get extra daily steps but really nothing at all difficulty wise.
Also I have finally decided on programming starting Friday (The 5/3/1 Forever book has you spoilt for choice!) and the plan is:
2x leader cycles of: BBB FSL followed by an Anchor of: (5spro)PR SET, JOKERS· AND FIRST SET LAST
This will be followed of 2 cycles of PERVERTOR leader template and then a cycle of the anchor
And after that Leviathan (God I LOVE that name) for 2 leaders and Anchor
Thinking behind the order above is start of with the programming focused more on size/ mass, go into one that is more 50/50 when it comes to strength and size and then finally Leviathan to focus on strength as the goal after that.
(Any 5/3/1 veterans who as any advice or comments on the plan feel free to chime in)
Warm up + 12 Jumps and 8 throws (Thought I had to do 20 but notes say 10 )
Deadlifts: 90kg/198lbs x5, 105kg/231lbs x5, 117.5kg/259lbs x5 | 5x10 with 90kg/198lbs
(did 5 pull ups in between all deadlifts sets totalling 40 pull ups)
RDL: 2x10 with 60kg/132lbs
Bulgarian split squats: 3x10 each leg with 16kg/35lbs dumbbells
Rows: 3x15 with 50kg/110lbs
Dips: 40 total split into: 10,8,6,6,7,3
Conditioning (done after): 3x 5 power cleans + low handle sled march to the other end of the room and high handle sprint back.
NOTES
Did the 5x10 sets with the pull ups in 13 minutes. Deadlifts felt ok, nice and fast. So far trying to keep as close to the assistance amounts recommended with today being:
Push - 40 reps
Pull -85 reps (45 without additional pull ups)
Leg/core - 50 reps
I know the pull is slightly higher than what Wendler recommends but I don’t see how extra bodyweight pull ups can do damage
Conditioning wise I will probably get some in during this program on weeks where I am not at MMA or when recovery is needed. Today just did a little (rather start small) because I had to meet my girlfriend at the supermarket which is right next to my gym so snuck in to do a quick circuit.
Bench: 45kg/99lbs x5, 50kg/110lbs x5, 57.5kg/127lbs x5 | 5x10 with 45kg/99lbs
Incline DB bench: 2x10 with 20kg/44lbs
Seated Overhead DB press: 3x10 with 15kg/33lbs
Incline Seal Rows: 4x15 with 15kg/33lbs
4x15 Cable crunches
Also did 5 sets of Biceps and Triceps NOTES
Did the 5x10 sets with in around 6.30minutes (including the time taken for a gym bro to ask me to take pictures of him flexing -_-). Bench sets felt light and fast.
I struggle with moving the bar fast with such low weight just because of having to decelerate at lockout and also with staying tight.
Tomorrow and Sunday are rest days (due to work schedule) but will probably sneak in a conditioning workout tomorrow AM consisting of light squats/ cleans in a ladder format for time.
So far feeling that the intensity and certainly volume is so much lower than I am used to but I will stay the course and trust in the program!
Squat: 75kg/165lbs x5, 85kg/187lbs x5, 95kg/209lbs x5 | 5x10 with 75kg/165lbs
Good mornings: 2x15 with 40kg/88lbs
3x15 facepulls
2x10 Cable crunches
NOTES
So I did the bare minimum today because my body is severely compromised (understatement) and I’m stubborn
All in all the squats felt smooth and easy (expected as I was doing 5x10 with 30kg/66lb more up till last week) and got the supplement work done in around 13 minutes.
Regarding my body being compromised… I have been having issues since Saturday late morning with my stomach. To spare you the gory details let’s just say everything I ate came out in liquid form from both ends and I also had a high fever. Lost about 7lbs over the last few days (mainly water) and been severely dehydrated considering I could not even keep water down for a good 24h. Considering my fever finally broke this AM and I appear to not be at risk of crapping myself I decided to get in and push through the workout.
I obviously will try to eat for the rest of the day but won’t force it. Diet is kinda out of the window at the moment and the only worrying thing I have in that regard is all my go to protein sources are either Meat or dairy which for some reason my stomach is still not reacting well too so I meeting my protein goals will not be the easiest until this sorts out.
Tomorrow is another day and hopefully one which involves the ability to devour meat
Flat DB Press: 3x10 with 25kg/55lbs
Seated Overhead DB press: 1x11 with 15kg/33lbs and 1x9 with 17.5kg/38lbs
DB Row: 1x15 with 15kg/33lbs and 3x15 with 17.5kg/38lbs
NOTES
Not much and once again did the bare minimum. Today is a better day nutrition wise, I manage to have a whey shake and a bagel in the AM which I did not puke and just ate a ribeye steak. Got a whole chicken for tonight so Protein for the day should be enough if I manage to eat a decent amount of that.
All in all despite the stomach issues and nutritional consequences the week went pretty much as scheduled. I managed all 4 workouts, I got in Saturdays conditioning/ light recovery and the only off plan occurrences are me skipping MMA yesterday and this evening. So a good week
So this week was… easy to say the least. The main sets on all lifts felt pretty much like I was warming up and the 5x10 FSL was again not the most challenging but with having the next 12ish weeks programmed out I can see that will be changing so no complaints.
Wendler mentions over and over again how the training max should be something that you can “hit on your worst day” so all workouts can be completed despite how you are feeling… Well AMEN TO THAT because the last 2 days that’s exactly what I needed!
Goals for week 2
Do all 4 lifting sessions
Do 40 pull ups with every lower body session
Slowly get back to eating
That is all
No point in me setting a goal regarding MMA or conditioning work until I am in a position to make sure I can eat
Deadlifts: 95kg/209lbs x5, 105kg/231lbs x5 (misloaded the bar), 110kg/243lbs x5, 125kg/276lbs x5 | 5x10 with 95kg/209lbs x5
(did 5 pull ups in between all deadlifts sets totalling 40 pull ups)
RDL: 2x10 with 60kg/132lbs
Bulgarian split squats: 3x10 each leg with 16kg/35lbs dumbbells
Rows: 3x15 with 52.5kg/116lbs
Dips: 8x5
NOTES
Still not 100% when it comes to food (I can still eat but I feel like it takes longer to digest then usual and feel full for longer than usual) but today went well.
Accidently did an extra set of Deadlifts because I got the weight wrong. The top set did feel heavy, all reps were clean and never at risk just speed was not the best.
Bench: 47.5kg/105lbs x5, 55kg/121lbs x5, 62.5kg/138lbs x5 | 5x10 with 47.5kg/105lbs
Incline DB bench: 2x10 with 20kg/44lbs
Seated Overhead DB press: 3x10 with 15kg/33lbs
Incline Seal Rows: 4x15 with 15kg/33lbs
4x15 Cable crunches
Also did 5 sets of Biceps and Triceps NOTES
Did the benching in under 15 minutes with the 5x10 sets in about 8 minutes (including rest after 3rd working set and changing weights). Everything felt smooth and fast which is nice.
Apart that not much to report on. May do extra work later but at the moment the stomach is not allowing me to eat like usual so not in a rush to add workload if my next meal does not agree with me.
Squat: 80kg/176lbs x5, 90kg/198lbs x5, 102.5kg/226lbs x5 | 5x10 with 80kg/176lbs
(Did 5 pull ups between all sets totaling 40)
Good mornings: 2x15 with 42.5kg/94lbs
3x15 facepulls
2x15 Cable crunches
Dips: 8x5
NOTES
Well good to say my ability to eat appears to have returned!!
The 5x10 set and pull ups took around 14 Minutes to complete. I find it hard to to complete these mentally because I am always stuck between trying to get them done as fast as possible and getting them done when all 10 reps are fast and “perfect” and today was a middle ground.
So training week has again had to change due to work commitments and I will need to start week 3 on Wednesday before having a rest day (should no be an issue). Also the plan is to get to MMA everyday this week ( If Vday plans later today permit) so back on track!
)